1. Lateral lunge
Put the bag on your shoulders, holding it securely at each end. Take a big sidestep and lower until you feel a stretch through your groin. Return to the start and repeat to the other side.
Place the bag on the shoulders, securing its placement by holding the main handles. Squat to the point where the knee joint is at 90 degrees, and return to the standing position. Keep the back in a neutral position throughout the movement. On the downward movement, ensure that the knee doesn’t come too far forward over the foot. Perform 12 to 15 repetitions.
3. Front squat and press
Take the bag by the other grips and hold it across the shoulders. Perform a squat. As you stand up, press the bag above the head.
4. Step-ups with knee raise
Step up with your left foot [A], bringing your right leg forward and up and bending your knee until your thigh is parallel to the floor [B]. Lower your right leg back to start, then the left. Repeat with the other leg. That's 1 rep; do 10.
5. Step ups with shoulder press
Hold the weights at shoulder height, and you step up onto the bench. As your body comes up so will the weights, you complete the shoulder press. Then step back down and lower the weights to shoulder level again. Repeat 12 so 6 each leg.
opposing squat stretch
Open your legs past shoulderwidth and turn your toes slightly outward. Hold your waist tight and firm your bottom as you bend straight down inside your legs to place your hands on top of your knees.
Lift your pelvis and lengthen your spine. Inhale, press your right hand against your right knee, then exhale and turn your shoulders to look diagonally up and to your left. Breathe in and out 3 times. Stand up, then repeat the stretch to the other side.
lengthening side stretch
Stand with your arms above your head, and your feet about hip-width apart. Anchor your left foot downward as you grasp your left wrist with your right hand. Elongate and pull your wrist upward.
Inhale as you lift up, to the right, as though you were leaning over a fence. Stay, exhale, lengthen.
Then inhale, stay, then exhale and anchor the left foot again as you stretch back up to vertical, lengthening the waistline. Take the arms down. Repeat to the other side.
lengthening side stretch
Stand with your feet hip-width apart. Pull your navel into your spine, drop your tailbone, and
bend your knees slightly. Raise your right arm and pull your right middle finger to the ceiling.
Look down to the left and lean and pull the left middle finger toward the floor as you reach up with the right middle finger. Elongate the whole right side of the body. Lift the pelvis. Take 2 breaths and then return to center. Repeat on the other side. Return to center again.
elongating cat and camel
Start on all fours with your back flat in the tabletop position. Lengthen out from your tailbone as though you have a long tail. Then reach out through your head and tilt your chin and tailbone down at the same time. Round your back to look at your navel, like a scared cat.
Exhale and lengthen back to the tabletop, then look forward and arch your back like a camel by reaching up and out through your head. Feel as if your tailbone could reach the top of your head. Repeat the exercise 1 more time. Return to the tabletop position and relax.
The knees and thighs are pressed against the chest and belly in this asana. The gas trapped in the large intestine gets released in this asana. It is being used to foretell the strength and power of the wind from within.
It helps in passing the gas,which is blocked in your intestine. It creates space for fresh air in the body to create maximum utilization of the bodily resources. This improves the digestion system and helps have good motion.